Fresh Asparagus and Cheese Sauce on Toast


Main Meal


Preparation time: 10 min




  • 1 bunch fresh asparagus
  • 1 slice of grain toast
  • 2 teaspoon margarine
  • 1 tablespoon plain flour
  • ¼ teaspoon dry mustard
  • ¾ cup non-fat milk (187mL)
  • ¼ cup grated low-fat cheese (30g)


  1.  Cut and discard bottom third of asparagus, wash well.
  2. Place asparagus in a microwave dish with heads turned towards the middle in a fan shape.
  3. Cover with plastic wrap, add 2 steam holes and microwave for 4 minutes.
  4. Prepare the cheese sauce by melting the margarine in a measuring cup in the microwave.
  5. Stir in the flour and mustard to form a smooth paste.
  6. Stir and slowly add the milk.
  7. Return to the microwave, stirring periodically and cooking until thick and smooth.
  8. Place cooked asparagus on 2 pieces of toast.
  9. Pour over sauce, sprinkle with paprika and serve.

Allergens and Intolerances

  • This recipe contains cow’s milk and wheat. Please check ingredients and allergen declarations on all food packaging to ensure it is suitable for your dietary requirements.